Circuit training (3 rounds) -20 oblique slams on a bosu with a 20 on medicine ball -20 1-legged TRX rows -10 each side 1-leg bicep curls to shoulder press on a bosu ball -15 TRX tricep extensions -2 sets of 50 role slams
Was gonna do some core and deadlifts but I had bubble guts and had to wrap it up.
~~~~~~~~~~~~~~~~~~~~ The Green Mile is a movie where the magical black man wrongly dies and the white man who let it happen lives forever.
~~~~ When you are born, you cry, and the world rejoices. Live so that when you die, you rejoice, and the world cries. ~~~~ You cannot hate people for their own good.
46. "Upper Body - Hypertrophy" In response to Reply # 3 Thu Apr-16-15 08:59 AM by MiracleRic
Day 2 of Week 2
I start phase 2 monday
once i get thru all 4 phases and then do the deconditioning phase (i'll probably bend the rules of the routine by doing core work and some cardio/endurance work rather than nothing)
Let me sport my Air Hyperbole 2010s in peace. (c) ansomble
~~~~ When you are born, you cry, and the world rejoices. Live so that when you die, you rejoice, and the world cries. ~~~~ You cannot hate people for their own good.
47. "Arm day with 30 min cardio to end it. I go hard with a lot of volume" In response to Reply # 4
standing hammer curls w 45lb dumbbells - 4 sets of 12 each arm standing barbell curls 95lbs - 4 sets of 10 rope pulldowns 150lbs - 4 sets of 15 kickbacks with 45lb dumbbells - 4 sets of 12 close grip flat bench 225lbs - 4 sets of 10 preacher curls (hammer strength) with 3 45lb plates - 3 sets of 10 preacher curls (hammer strength) single arm start with one 45 lb plate and three 10s on top, drop 10lbs after each 10. cable pulldowns single arm 70lbs - 4 sets of 12 skullcrushers with 80lb curlbar - 3 sets of 10 regular dips unassisted - 5 sets of 10 cables straight bar curls 130lbs - 4 sets of 15 overhead dumbbell tri's exentions with 85lb dumbbell - 3 sets of 10 reverse grip cable curls with straight bar 110lbs - 3 sets of 10 seated dips suspended between 2 bars with 45lb plate on lap - 3 sets of 10
Closed out on tread with 30 sec intervals from 8.1mph to 9.5mph Then tread for 15 min, 15% incline, 4.7mph
SOAKED
I periodically have my wife measure my arms. Just about 20 inches now.
61. "swim class and walked 2 miles" In response to Reply # 4
~~~~ When you are born, you cry, and the world rejoices. Live so that when you die, you rejoice, and the world cries. ~~~~ You cannot hate people for their own good.
62. "i'll be back next week" In response to Reply # 6
i'm done for a few days ~~~~ When you are born, you cry, and the world rejoices. Live so that when you die, you rejoice, and the world cries. ~~~~ You cannot hate people for their own good.
13. "Went very well...just trying to cut some midsection fat" In response to Reply # 0 Mon Apr-13-15 08:39 AM by Overqualified
I lift primarily and have got down to 15.7% bodyfat at 180lbs since December, but I'm not as toned as I'd like to be. If I can get under 12, I'd be happy. I've been mixing in a day of cardio with treadmill sprints, but feel I need to up the ante.
Also, for those who use supplements, what's your regimen like? I'm just using Muscle Milk for now, but am sitting on some NOXplode and Cellmass that I'll mix in the stack, but BSN products are pretty pricey so I'm trying to find what else I should add that won't break my pockets.
53. "I worked out today is my 6th day" In response to Reply # 0
Was on vacay for a over a week all I did was run 2x I came back and hit it hard. I'm better for it, This will be a full week 7 straight. off on sunday back to our reg scheduled program hitting it 6 days a week.
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